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The most-studied olive oil benefits relate to heart health. In the PREDIMED trial, people at high cardiovascular risk who followed a Mediterranean diet with extra virgin olive oil had fewer heart attacks, strokes and cardiovascular deaths than people told to cut dietary fat, and large US cohorts link higher olive oil intake with lower death rates. Most of the advantage appears to come from using olive oil in place of butter and other saturated fats, not from adding it on top. Below: what the research shows, olive oil nutrition per tablespoon, the FDA claim, and the types of olive oil on store shelves.
Peptide Labs does not sell olive oil or other cooking oils. This article is general nutrition information, not medical advice.
Key Takeaways
- PREDIMED found fewer major cardiovascular events with a Mediterranean diet plus extra virgin olive oil.
- Cohort data link replacing butter, margarine and dairy fat with olive oil to lower mortality.
- A tablespoon has about 119 calories, 9.8 grams of monounsaturated fat and 1.9 grams of saturated fat.
- The FDA allows only a qualified claim, worded as limited and not conclusive evidence.
- Extra virgin is the top USDA grade; "light" and "pure" are marketing words, not grades.
Olive oil benefits: what the research shows
The PREDIMED trial
PREDIMED enrolled 7,447 adults aged 55 to 80 in Spain who had no cardiovascular disease but were at high risk. They were assigned to a Mediterranean diet with extra virgin olive oil, a Mediterranean diet with mixed nuts, or a control diet with advice to reduce dietary fat, and the olive oil or nuts were provided free. After a median of 4.8 years, a major cardiovascular event (heart attack, stroke or cardiovascular death) occurred in 3.8% of the olive oil group, 3.4% of the nut group and 4.4% of the control group. The hazard ratio for the olive oil diet was 0.69, roughly 30% lower risk. One caveat matters: the original 2013 paper was withdrawn after problems with randomization at some sites, and the results were reanalyzed and republished in the New England Journal of Medicine in 2018 with similar findings. The trial tested a whole dietary pattern, so it cannot isolate olive oil alone.
Large US cohort studies
A 2022 Harvard analysis in the Journal of the American College of Cardiology followed 60,582 women and 31,801 men for 28 years. People in the highest olive oil intake group had 19% lower all-cause mortality and 19% lower cardiovascular mortality than those who rarely or never used it. Replacing margarine, butter, mayonnaise or dairy fat with olive oil was associated with 8% to 34% lower risk, but olive oil did not stand out when compared with other vegetable oils combined. Cohort studies show associations, not cause and effect: olive oil users may differ in other healthy ways.
The FDA qualified health claim
Since November 2004, the FDA has allowed a qualified health claim for olive oil and coronary heart disease. The required wording opens with “limited and not conclusive scientific evidence suggests” that eating olive oil daily may reduce the risk of coronary heart disease because of its monounsaturated fat, and adds that to achieve this possible benefit, olive oil is to replace a similar amount of saturated fat and not increase the total number of calories you eat in a day. A qualified claim is a signal that the evidence is promising but not settled.
Is olive oil healthy for you specifically? For most people it is a sensible default cooking fat, and the 2025-2030 Dietary Guidelines name it as an oil to prioritize. If you have high cholesterol, heart disease or diabetes, it is still one part of a plan you work out with your clinician, not a substitute for prescribed care.
Olive oil nutrition per tablespoon
The table uses USDA FoodData Central SR Legacy values per tablespoon. Percent Daily Value uses the FDA Daily Value of 20 grams for saturated fat. Olive oil’s fat is about 73% monounsaturated, mostly oleic acid, which is the basis of the FDA claim.
| Fat (USDA entry) | Calories | Saturated fat, g (% DV) | Monounsaturated, g | Polyunsaturated, g |
|---|---|---|---|---|
| Olive oil | 119 | 1.9 (9%) | 9.8 | 1.4 |
| Canola oil | 124 | 1.0 (5%) | 8.9 | 3.9 |
| Butter, unsalted | 102 | 7.2 (36%) | 3.3 | 0.4 |
| Ghee (butter oil, anhydrous) | 112 | 7.9 (40%) | 3.7 | 0.5 |
| Coconut oil | 121 | 11.2 (56%) | 0.9 | 0.2 |
A tablespoon of olive oil also provides about 13% of the Daily Value for vitamin E and 7% for vitamin K, with no cholesterol, protein, fiber or carbohydrate. It is calorie dense like every oil, so drizzling generously can add a few hundred calories a day without much notice. Olive oil is low in omega-3 fats; for those, see our omega-3 guide. For a comparison with a saturated fat, see our companion article on ghee.
Types of olive oil: USDA grades
The USDA grade standards for olive oil took effect on October 25, 2010. They are voluntary, but they define the label terms and give state and federal agencies a basis for acting against mislabeling. Under the standard, olive oil comes only from the fruit of the olive tree and excludes oils obtained with solvents or mixed with other oils.
| Grade | What it means |
|---|---|
| Extra virgin olive oil | Virgin oil with no sensory defects, some fruitiness, and free fatty acids no higher than 0.8 grams per 100 grams |
| Virgin olive oil | Virgin oil with minor defects allowed and free fatty acids up to 2.0 grams per 100 grams |
| Olive oil | A blend of refined olive oil and virgin olive oil |
| Refined olive oil | Virgin oil that has been refined, which removes most flavor, color and natural compounds |
| Olive-pomace oil | Oil recovered from the pulp and pits left after pressing, blended or refined |
Words such as “light” and “pure” are not USDA grades. “Light” usually describes a milder flavor and paler color, not fewer calories: every olive oil has about the same calories per tablespoon.
Why extra virgin olive oil is different
Extra virgin olive oil is unrefined, so it keeps more of the olive’s natural flavor compounds and polyphenols, which refining strips out. PREDIMED used extra virgin oil, and much of the research interest in polyphenols centers on it. That does not make refined olive oil unhealthy; its fat profile is similar, and its milder taste suits baking or high-heat cooking where flavor would be lost anyway.
How to choose and store extra virgin olive oil
Labels are not always accurate. In a 2010 UC Davis Olive Center report, 69% of imported oils and 10% of California oils labeled extra virgin, bought in California stores, failed international and USDA sensory standards. The researchers blamed oxidation from heat, light and age, dilution with cheaper refined olive oil, and oils made from damaged or overripe olives or stored poorly.
- Look for a harvest date or a use-by date and choose the freshest bottle you can find.
- Choose dark glass or tins, which block light better than clear bottles.
- Store the oil in a cool, dark cupboard away from the stove, and keep the cap closed.
- Use it within a reasonable time after opening; stale oil smells flat or waxy instead of fruity.
- See third-party seals or origin certifications as helpful but not proof of quality; our third-party testing guide explains how seals work.
Olive oil fits many eating patterns, including the lower-carb approaches in our low carb foods guide. Olive leaf extract is a separate supplement made from the leaves, so research on olive oil does not carry over to it.
Frequently Asked Questions
What are the main olive oil benefits?
The strongest evidence links olive oil, used in place of saturated fats, with heart health, mainly from the PREDIMED trial and large cohort studies.
Is extra virgin olive oil better than regular olive oil?
It is less processed and keeps more polyphenols and flavor. The fat profile is similar, and most trial evidence comes from extra virgin oil.
Is olive oil healthy to cook with?
Yes for everyday cooking. The Dietary Guidelines name olive oil as an oil to prioritize. Avoid letting any oil smoke, and discard oil that smells burnt.
Does olive oil help with weight loss?
No food causes weight loss on its own. Olive oil is calorie dense, and the FDA claim specifically says not to increase total calories.
What does light olive oil mean?
It usually means a refined, milder oil. It has about the same calories as any other olive oil.
How long does olive oil last?
Check the harvest or use-by date. Heat, light and air speed oxidation, so store it cool and dark and use it while it still smells fresh.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; if you have high cholesterol, heart disease or a medical diet, ask your clinician or a registered dietitian which fats fit your plan. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Mediterranean Diet: What It Is, Food List and What the Research Shows, Avocado Oil: Nutrition, Benefits, Olive Oil Comparison and Quality, Olive Leaf Extract: Benefits, Side Effects and What Studies Show.